Cooked white beans is 139 calories per 100g, with 9.7g of protein and 25g of carbs. High protein for a plant food — a default in plant-based meal prep. The combination of fiber and protein keeps satiety high relative to grains.
Calories scale with portion. Here's how a typical white beans serving translates in your tracker:
Balanced — white beans sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How white beans stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at white beans and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreWhite Beans has approximately 139 calories per 100g. A typical serving — 3 oz (85g) — comes in at 118 calories.
9.7g of protein per 100g. That puts white beans at roughly 7.0g of protein per 100 calories — a useful lens when comparing to other legumes sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. White Beans sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.